Common Modifications

We all encounter injuries from time to time. With The Bar Method, you can still get a great workout by implementing our carefully designed modifications under the guidance of our highly-trained instructors.

BACK Issues

If you have back issues, try some of these tips.

Do pushups and plank on your knees.

Avoid waterski thigh and knee-dancing.

Keep torso slightly higher in fold-over.

Choose diagonal Seat instead of arabesque.

Lean more diagonally forward in pretzel or place forearm on the floor or riser.

Support your back with more riser support in curl work.

HAMSTRING Issues

You may be nursing a hamstring injury or simply born with less flexible hamstrings. Try these tips to care for your tight hamstrings.

Use the stall bar during stretch at the bar.

In thigh, stay higher in second position.

In kneeling seat, place 2 risers and a small mat under your non-working knee.

In bent knee choreography, listen to your hamstrings and only bend your knee to a point of comfort.

In round-back, try sitting lower on the wall and keep a small bend in your knee.

SHOULDER Issues

Shoulder issues can be a long recovery, if you have shoulder issues, use these tips in class:

Avoid hanging on the stall bar.

Perform any weight work with light or no weights.

Do pushups leaning diagonally into the bar.

Resist raising your room side arm up in thigh.

Modify chair and waterski positions.

Perform fold-over and arabesque at the stall bars where you can place your hands on a lower rung.

WRIST Issues

If you have wrist issues try using these tips in class:

Avoid using weights in weight work.

In pushups, place hands on a riser or heavy weights.

Modify table top and spider plank with regular plank.

Modify chair and waterski positions.

Use straps for flat-back and round-back.

Avoid floor zinger and zinger.

HIP FLEXOR Sensitivity

If you have hip flexor sensitivity you may want to modify positions where your hip is in a flexed position:

In flat-back sit on many risers and use straps at the stall bar.

In high curl, low curl and kickstand curl choose to place your feet in a diamond position.

In thigh, modify chair, lunges and leg lifts.

Lengthen your legs some when you are in seated positions like reverse pushups.

Avoid spider plank and spider pushups.

Lessen your tuck in waterski and standing seat positions.

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